BLK LBL Fitness Club – FITNESS / PERFORMANCE

FITNESS

Metcon (6 Rounds for reps)

2 Sets

Tabata 1: (:20 ON / :10 OFF)

Calorie Bike

– Rest 1:00

Tabata 2: (:20 ON / :10 OFF)

AbMat Sit-Ups

– Rest 1:00

Tabata 3: (:20 ON / :10 OFF)

KB Front Squats

– Rest 1:00

PERFORMANCE

Squat Snatch

10 @ 5/10 RPE

8 @ 6/10 RPE

6 @ 7/10 RPE

4 @ 8/10 RPE

2 @ 9/10 RPE

*These are to be cycled. Start at 5/10 RPE and build to a heavy 2 reps.

Metcon (4 Rounds for time)

4 Sets

200m Run

50 Double Unders

10 Overhead Squats (95/65)

Rest 1:00 between sets.
TARGET SCORE:

Target time: Sub 3:00

Time cap: 4:00